Heart-Healthy Savory Vegetable Filling

Transform your meals with this Heart-Healthy Savory Vegetable Filling, a vibrant medley of fresh, nutrient-packed ingredients cooked to perfection. This versatile recipe combines onions, garlic, carrots, zucchini, bell peppers, mushrooms, cherry tomatoes, and spinach, all seasoned with aromatic dried herbs like oregano and basil. Simmered briefly in unsalted vegetable broth, this filling achieves rich, wholesome flavors without added sodium. Perfect for stuffing bell peppers, zucchini boats, or as a topping for grain bowls, this easy-to-make filling is both delicious and good for your heart health. With just 15 minutes of prep and a quick 20-minute cook time, this dish is a time-saving, plant-based powerhouse that the whole family will love!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 1 cup mushrooms, finely chopped
• 1 cup cherry tomatoes, halved
• 2 cups spinach leaves, chopped
• 0.5 cup unsalted vegetable broth
• 0.5 teaspoon ground black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion to the skillet and sauté for about 3-4 minutes until translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the diced carrot, zucchini, and red bell pepper to the skillet, and cook for about 5 minutes, stirring occasionally, until they start to soften.

Step 5

Mix in the chopped mushrooms and cherry tomatoes, and continue cooking for another 3 minutes.

Step 6

Pour in the unsalted vegetable broth and stir in the chopped spinach leaves.

Step 7

Add the ground black pepper, dried oregano, and dried basil to the mixture; stir well to combine.

Step 8

Cook the mixture for another 5 minutes, allowing the broth to reduce slightly and the flavors to meld together.

Step 9

Once the vegetables are tender and the filling is well combined, remove the skillet from heat.

Step 10

Use the filling immediately to fill your choice of vegetables, or let it cool and store it in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(1089.6g)

Amount per serving	% Daily Value*
Calories	384.0

Total Fat 16.7g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 177.5mg	0%
Total Carbohydrate 50.7g	0%
Dietary Fiber 15.2g	0%
Total Sugars 24.5g
Protein 17.2g	0%

Vitamin D 14IU	0%
Calcium 270.7mg	0%
Iron 7.2mg	0%
Potassium 2831.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.6%

Protein: 16.3%

Carbs: 48.1%